Gym and fitness (25 Viewers)
- Thread starter HelterSkelter
- Start date
To power up the core, you could do leg raises and crunches for the abs and hyper extentions(google it) or bent over barbal rows for the lower back
For me, that made the diffrence between not beeing able to deadlift 1 year ago, and the decent weight i can lift of now, so it should be totally fine for running
hypers are such good excercise
For me, that made the diffrence between not beeing able to deadlift 1 year ago, and the decent weight i can lift of now, so it should be totally fine for running
hypers are such good excercise
If you can force yourself to go out three times a week then you are good to start doing the thing seriously. At first it might feel like hell and it is perfectly ok to walk a bit to catch up your breath and continue running. Avoid increasing the distance fast, increase gradually and only when you feel that you are comfortable with the distance and you can do it without walking. Rule of thumb is not to increase the distance by more than 10% per week.
We will do another discussion later when you have made some progress and look at the tips I gave in the previous post.
We will do another discussion later when you have made some progress and look at the tips I gave in the previous post.
Landing on your heels is just wrong, very wrong and will cause injuries eventually. Landing on your toes gives this spring effect and that's where the minimalistic shoes come in handy as it will avoid heel contact with the ground due to the low heel to toe drop. I run with 4mm drops nowadays and I am aiming to zero drop shoes.
Cool. The intended result of this running is to drop 4-6 kg and quit smoking ultimately. Think I'll run Monday / Wed / Friday at 2 pm since i never smoke before doing anything.
i had a pair of nike free run 5.0 but i forgot them in my hotelroom in paris, so i'll have to do with indoor badminton shoes
i had a pair of nike free run 5.0 but i forgot them in my hotelroom in paris, so i'll have to do with indoor badminton shoes
i recommand training 2 times per week, not more, and 1 excercise per muscle group
first day upper body something like
bench press (chest)
dumbell press (shoulder)
lateral pulldown (back)
one bicep and one tricep excercise
do 3 sets of 12 reps, dont bother the weight, fuck that, bother about getting the excercise right.
before the weights, do 10 minutes warmup on a bike or trendmill or moonwalker
after, doe 20-30 minute cardio on a preferred machine (i prefer bike)
do that for 8 to 12 weeks
like this, your body adapts to weights, and you wont stress the muscle to much. in the beginning, you lack strenght in positional muscles, doing it light enables them to grow
dont let people help you if you are stuck at the 5th rep to do 7 more, thats only works in 5*15exhaust schedules, for a beginner, its the best way to injure yourself
dont bother supplements, eat right
first day upper body something like
bench press (chest)
dumbell press (shoulder)
lateral pulldown (back)
one bicep and one tricep excercise
do 3 sets of 12 reps, dont bother the weight, fuck that, bother about getting the excercise right.
before the weights, do 10 minutes warmup on a bike or trendmill or moonwalker
after, doe 20-30 minute cardio on a preferred machine (i prefer bike)
do that for 8 to 12 weeks
like this, your body adapts to weights, and you wont stress the muscle to much. in the beginning, you lack strenght in positional muscles, doing it light enables them to grow
dont let people help you if you are stuck at the 5th rep to do 7 more, thats only works in 5*15exhaust schedules, for a beginner, its the best way to injure yourself
dont bother supplements, eat right
I tried to run like that but asked myself if it was really necessary. Always thought that everyone runs differently